Draglist's Notizen, 30 Dez 15

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Woke at 222.2 and actually got out of the house for a few errands. That helped me get some natural calorie burn in before I hit the treadmill after work. Only had to do 51 minutes to get my FitBit minimums for the day. Last workout this year as my sister is visiting for the weekend and my son’s birthday is tomorrow. Lots of fun. Got a 217.6 after my workout, so down .2 to end the year. January calorie reduction is coming!

12/30/15 Tanita Numbers (before dinner, after 3.5 miles HIIT walking/running):
Weight - 217.6 (est. goal at 10% BF - 183.0) - 34.6 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.8 (est. goal at 10% BF - 18.3) - +15.5 lbs.
Total body water % - 59.6 (balance is 62.5%) - 2.9% dehydrated
Muscle mass lbs. - 174.8 (est. goal at 10% BF - 156.7) - +18.1 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 (water)
RDI 2412 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19

Today's Macros (in grams, rounded) (new adjusted macros for December):
Targets: 50 fat, 150 carb, 240 prot, 50 fib, 1500 sod, 2010 cals (2354 based on burn)
Ate: 93 fat, 132 carb, 231 prot, 19 fib, 3194 sod, 2488 cals (3908 used, 1420 deficit)
Running avg: 93 fat, 170 carb, 189 prot, 2322 cals (3442 used, 1120 deficit)

98,7 kg Bisher verloren: 48,7 kg. Still to go: 5,7 kg. Diät befolgt: 100%.

Diätkalender ansehen, 30 Dezember 2015:

2488 kcal

Fett: 93,27g | Eiw: 230,51g | Kohlh: 131,52g. Frühstück: Body Fortress Super Advanced Whey Protein - Chocolate (38g), EfaGold EfaGold Pure Extra Virgin Coconut Oil. Mittagessen: Baked or Broiled Salmon, Triquetra Health Organic Spirulina, Amazing Grass Green SuperFood Drink Powder, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Bob's Red Mill Chia Seed, Amazing Grass Amazing Meal - Chocolate Infusion. Abendessen: Sweet or Dark Chocolate, Trail's End Classic Caramel Corn, Red Table Wine, Kraft Raspberry Vinaigrette Salad Dressing, Raspberries, Spinach, Butternut Winter Squash, Beef Brisket (Whole, Lean Only), Appleton Boneless Sliced Honey Baked Ham. Snacks/Sonstiges: Swanson Apple Cider Vinegar Capsules, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Super B-Complex. mehr...